Do you spend a lot of time sitting down? Or do you have to stand too hard at work? Both situations can put a constant pressure on the spine and, sooner or later, they may experience back pain. The lumbar region is very sensitive, and when the muscles supporting the backbone are not trained, discomfort and pain will appear. Yoga acts gently and in time can relieve back pain.
These simple yoga movements are very effective if done regularly, explains the specialized doyouyoga.com quoted surgeons who do not take a lot of time and can be done by anyone. Try to do them a few days in a row to see if back pain improves.
5 the simplest yoga movements that drive back pain
Exercise no. 1
By turning the lower part of the body a back and shoulder straightening can be achieved. This movement is particularly useful and can be done by anyone, regardless of the flexibility of the body. Even if the knees do not touch the ground in the first phase, it does not matter the most.
Stretch your back, bring your hands to 90 degrees T-shaped and lift your knees to the chest. Slowly and controllably, with the strained abdomen and both shoulders held on the ground, the knees leaned to the left. Only the bottom of the trunk rotates while the back and shoulders remain on the ground. The neck is kept neutral or turned to the right (opposite to the knee).
Try to keep both shoulders on the ground, especially the right shoulder. If the knees do not approach the ground, there are several pillows / books to support them. Maintains the position for 1-4 minutes, focusing on inspiration and expiration, after which the same movement repeats on the other side.
Exercise no. 2
This posture is useful for the lumbar region and for toning the muscles that provide the support required for the spine. When we spend a lot of time on the chair, the lumbar area does not have its natural position and so it can cause pain.
This simple yoga posture works behind, keeping the natural curvature of the column.
Stay lying on your stomach with your feet on your hips and put your forearms on the ground, taking care of your elbows to be aligned with your shoulders. The trunk is kept up for 1-3 minutes, focusing on breathing
Exercise no. 3
This posture works in the lumbar region, the hips and the outer thighs. Depending on the flexibility of the individual, the movement can be made simpler or more difficult by bringing the legs closer to the chest.
From the position on the back, the knees bend and the heels as close as possible to the buttocks. Place your right ankle on your left thigh and surround your palms under your left foot. Keep your back and shoulders relaxed on the ground, inspire and expire in this posture for 1-3 minutes, then change the leg.
Exercise no. 4
It is an extremely simple movement, but it has a miraculous effect on the spine. With these two simple movements correlated with breathing, you can stretch your back and feel better after a day of work.
It starts from the four-legged, supports the palms of the shoulders and the knees distal to the hips. Inspires, raises his chest and noose to the ceiling, and exhilarates in his arms and arches his back up and brings his chin to his chest. Continue with these simple moves by coordinating with inspiration and expiration.
Exercise no. 5
It is an exercise that prolongs and relaxes the spine, being particularly useful for back pain in the lumbar region.
From the quadruped, he raises the posterior trying to keep the column in a straight line. Squeeze well in your hands and feet, raising your feet to the ceiling and keeping your knees slightly bent if the flexibility does not allow you to place your heels on the ground. Remove the shoulders from the ear and keep the posture for five full breaths. Note that it is not important whether or not you touch the heel floor, but make sure you keep the right-hand column and the top of the head.